Watersports

Watersports

Watersports (surfing, rowing, canoeing) rely on muscular strength, endurance, and resistance training. Conditioning is important because these sports cause the body to expend a vast amount of energy. Watersports help burn calories and improve cardio strength.

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Advanced balance exercises include single-leg box hop-up with stabilization and multiplanar (forward, sideways, and turning) single-leg hop with stabilization. Advanced balance exercises involve hopping and stabilization and are a great way to prepare the body for the demands of water skiing. Use the following acute variables to train for improved balance: 2-3 sets of 8-12 repetitions with 45 seconds rest between sets. Perform the exercises with a fast movement followed by landing and holding the landing position for 3-5 seconds. To perform the single-leg box hop-up with stabilization, stand on one leg with the core engaged by drawing-in the stomach. Quickly dip into a half squat and then jump up on to a box. Land softly and hold the balance position. Step down from the box and repeat. You can also perform a side hop and turning hop to train your body in different planes of motion. To perform the multiplanar single-leg hop with stabilization, start on one leg with the core engaged. Next, hop forward landing on the opposite foot and holding the position before hopping back again to the opposite side. You can also perform the hops side-to-side being sure to land on the opposite foot. Another variation is hopping and turning using the same technique as the previous two movements.

Basic exercises to help with tricks are the squat jump with stabilization and the side box jump-ups with stabilization. Plyometric exercise, or jump training, simulates the demands of tricks and teaches your body to cope with impact. Use the following acute variables when performing plyometric training: 1-3 sets of 5-8 repetitions of 1-2 exercises. Use a controlled landing, holding the position you land in for 3-5 seconds. Rest 45 seconds between sets. To perform the squat jumps, engage the core by drawing-in the stomach to the spine, squat down, and then explosively jump up. Land softly in a squat position and hold. Make sure when squatting and landing to keep the back flat, toes straight, and knees in line with the tip of the shoes. To perform the side box jump-ups with stabilization, begin by standing sideways next to a box. Jump on to the box sideways and land softly holding the position. By performing these exercises you will improve your landing mechanics, body alignment, and jumping efficiency.

To build muscle endurance for rowing, use a strength exercise in a stable position supersetted (no rest) with endurance exercise in an unstable position. Use the following acute variables: 2-4 sets of 8-12 repetitions using supersets of a strength exercise done with a medium tempo follow by a stabilization exercise done with a slow tempo. Rest for 30 seconds after completing the superset. A sample workout for this type of training can include leg presses supersetted with single-leg squats and low cable rows supersetted with single-arm, single-leg dumbbell rows. To perform single-leg squats, start by standing on one foot and keeping the other foot lifted and floating next to the foot on the ground. Activate the core by drawing-in the stomach to the spine and perform a squat. Keep the back flat, the foot straight, and the knee traveling over the tip of the shoe. To perform single-arm, single-leg dumbbell rows, stand on one leg with the other foot lifted and floating. Bend over until the back is parallel to the ground and hold a dumbbell on the same side as the leg that is lifted. Activate the core and pull the dumbbell into the lower chest area. Use the floating foot to reestablish balance if necessary. By using this type of training you will develop the muscle endurance needed for rowing.

To build muscle endurance for kayaking, use a strength exercise in a stable position supersetted (no rest) with endurance exercise in an unstable position. Use the following acute variables: 2-4 sets of 8-12 repetitions using supersets of a strength exercise done with a medium tempo follow by a stabilization exercise done with a slow tempo. Rest for 30 seconds after completing the superset. An upper body circuit workout could include 3 sets of 10 repetitions of the dumbbell bench press supersetted with 10 repetitions of stability ball push-ups followed by 3 sets of 10 repetitions of seated cable rows supersetted with 10 repetitions of single-arm, single-leg dumbbell rows. To perform stability ball push-ups, place the hands with the fingers pointing down on a stability ball and perform traditional push-ups. Make sure to activate the core by drawing-in the stomach to the spine. To perform single-arm, single-leg dumbbell rows, stand on one leg with the other foot lifted and floating. Bend over until the back is parallel to the ground and hold a dumbbell on the same side as the leg that is lifted. Activate the core and pull the dumbbell into the lower chest area. Use the floating foot to reestablish balance if necessary.

Muscle endurance is an important part of water polo, and your resistance training program should consist of high repetitions of each exercise performed at a slow tempo with light weight. An example leg circuit workout includes squats on an unstable surface, single-leg Romanian deadlifts, single-leg squats, and stability ball leg curls. When performing squats on an unstable surface such as a half foam roll, upside down BOSU ball, airex pad, or dyna disc, ensure that you keep your core engaged and complete 20 repetitions of the squat. Immediately follow the squats with 10 repetitions per leg of single-leg Romanian deadlifts. To perform the single-leg Romanian deadlift, stand on one leg with the other foot lifted and floating next to the foot on the ground. Slowly bend at the hip and reach toward the foot on the ground, pause, and slowing return to a standing position. Immediately follow this exercise with 10 repetitions per leg of single-leg squats. To perform single-leg squats, stand on one leg with the other foot lifted and floating next to the foot on the ground. Engage the core by drawing-in the stomach and perform a squat movement with one leg. Be sure to keep the back flat, the foot straight, and the knee over the point of your shoe. If you lose your balance, touch the lifted foot on the ground reestablish your balance. The last exercise in this sample circuit is 20 repetitions of leg curls using a stability ball. To perform stability ball leg curls, lie on the ground on your back with the calves resting on a stability ball and the feet pointing up toward the ceiling. Engage the core and bridge up by lifting the hips off the ground. Pull the ball in toward the glutes, hold this position, and slowly return to the starting position. Be sure to keep the hips up until the set is complete. Rest 1 minute and repeat all four exercises for 2 to 4 circuits. This type of training will build muscle endurance and stabilization which is essential for water polo.

Basic exercises to help with tricks or impact on water skis are the squat jump with stabilization and the side box jump-ups with stabilization. Plyometric exercise, or jump training, simulates the demands of tricks and teaches your body to cope with impact. Use the following acute variables when performing plyometric training: 1-3 sets of 5-8 repetitions of 1-2 exercises. Use a controlled landing, holding the position you land in for 3-5 seconds. Rest 45 seconds between sets. To perform the squat jumps, engage the core by drawing-in the stomach to the spine, squat down, and then explosively jump up. Land softly in a squat position and hold. Make sure when squatting and landing to keep the back flat, toes straight, and knees in line with the tip of the shoes. To perform the side box jump-ups with stabilization, begin by standing sideways next to a box. Jump on to the box sideways and land softly holding the position. By performing these exercises you will improve your landing mechanics, body alignment, and jumping efficiency.

Power training that uses a combination of strength exercises supersetted with power exercises is a great way to build power for surfing. To perform this type of training you should perform 1-5 repetitions of a strength exercise followed immediately by 8-10 repetitions of a power exercise using an explosive tempo; this makes up one set. Perform 3-5 sets of this combination with 3-5 minutes of rest in between sets. Peform the strength exercise in a stable position (using two legs, leg press machine, etc.) as this allows more weight to be used. The power exercise should use the same muscles as the strength exercise and consist of jump training or medicine balls with an explosive tempo. By using supersets of a strength exercise followed immediately by a power exercise you can improve both strength and explosive power. An example power training workout includes bar squats (5 sets of 5 repetitions) supersetted with box jumps (10 repetitions) followed by lying leg curls (5 sets of 5 repetitions) supersetted with lunge jumps (5 per leg). To perform box jumps, quickly squat down and the explosively jump on to a box. Make sure to land softly, then step down and repeat the movement. To perform the jump lunges, start in the bottom of a lunge position and then explosively jump in the air. Land softly in the lunge position and repeat the movement.

Absolutely! However, remember that when the goal is endurance you must introduce the appropriate intensities throughout your training time line. For example if you have 20 minutes to row, I suggest interval training. Beginning on a rower, start at a light level (65% of max heart rate) for five minutes, followed by increasing the speed and/ or incline to a higher level (80% of max heart rate) for 2-3 minutes, finishing at a peak level (85-90% of max heart rate) for one minute then reducing the speed/ resistance back to the starting level. Repeat this rowing circuit for the allotted 20 minutes. Performing these higher intensity levels, along with the lower levels will not only help improve your cardiovascular endurance, it will teach the muscles to go longer without building up unwanted lactic acid. This will all lead to improved performance and increased calorie expenditure.

Rowing will help reduce body fat levels if the calories burned during the activity help to put you in a caloric deficit. For example there are 3500 calories in one pound of fat. In order for you to lose one pound of fat you must expend this in calories either through food reduction, exercise, or both. If you burn 500 calories through exercise, and 500 through food reduction this is a total of 1000 calories. Therefore, it will take you approximately 3.5 days to lose one pound of fat..

In order for you to get fast, you must simply train fast. Therefore, if your actual rowing motion is performed at a fast tempo, and the motion you are trying to get fast at looks similar to the rowing motion, then absolutely. I also suggest performing stable strength movements such as a traditional pushup, followed immediately by a similar movement such as an explosive tube chest press (attach resistance tube to a post) as fast as possible. You may perform the strength movement for approximately five reps and the explosive power movement for ten reps. You may perform three to five total sets per combination of exercises. Introducing both modes I have suggested for four to six weeks will undoubtedly leave you with speedy upper body movement.